Category Archives: Six Pack Abs Secrets

Weightlifting Tips, How To Gain Muscle And Lose Body Fat

For most of the bodybuilding population, the eventual goal is nothing less than a strong, muscular physique with impressive, razor-sharp definition.

This desire for the perfect body makes many people dive headlong into an exercise regimen. Everyone wants to bulk up, and bulk up fast, but at the same time they’re also worried about gaining the extra bulk of body fat.

If you want to add a significant amount of muscle to your frame over as short a period of time as you can, you will always end up gaining some extra body fat along with it.

This is simply the nature of the entire process and if you really want to travel a significant way in the “bulking” direction, you have to be willing to accept this.

The reason for this is because in order to gain muscle mass, you have to consume a surplus of calories to support the necessary protein synthesis. The difficulty is that there’s no way to ensure that 100% of all these extra calories go towards muscle growth. Some of it will inevitably end up as stored body fat.

If you want to make dramatic changes to your appearance over the shortest period of time, it is always best to focus on gaining size for a set period of time, followed by focusing on losing body fat for a set period of time.

Considering this information, it’s clear that the goal of the bulking phase is to gain muscle size, to build up as much as possible while doing what you can to minimize gaining extra body fat. However, it’s important to remember that during the bulking phase, your goal is not to lose body fat, merely to gain as little as possible.

There are three main tips to accomplish this:

1) Use your caloric surplus wisely. A caloric surplus is when you gain more calories than you burn. This is required for muscle growth, but simply gorging on food without a plan or exercise will simply earn you more body fat.

The generally accepted caloric surplus for supporting muscle growth is 15-20% more calories than is needed to maintain your weight. If you are consuming a caloric amount within this range, there is no need to go any higher.

2) Pay attention to your food choices. The vast majority of your food intake should be coming from lean, high quality proteins, natural/high fiber carbohydrates and healthy/unsaturated fats.

Don’t just eat anything and everything; make sure you’re concentrating on proteins, especially lean proteins, and keep an eye on your blood sugar. Also, avoid all those saturated fats.

3) Don’t forget the cardio. You don’t have to go wild, but a good, solid 2 to 3 sessions of cardio workouts during the week will help keep your body on track, and cut back on the body fat.

Stick to high intensity/low duration forms in the range of 10-20 minutes, as these types of sessions do not cause the same degree of muscle loss as longer duration forms do.

Once you’re at a size you’re happy with and the muscle gain you want, you can focus your attention on losing that body fat. However, you want to keep working to avoid losing the muscle you’ve just gained. And remember that while bulking up, you’re going to gain body fat. There’s simply no way around it.

However, just keep in mind that while bulking up, gaining some body fat is inevitable and the trick is simply to minimize it rather than totally avoid it.

Obtain the #1 weight lifting program , the Muscle Gain Truth No-Fail Method and achieve the best results in a few weeks. You can also read our Weight Lifting Exercises and articles.

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Muscle Building Techniques: A Super-Hero Inspired Body Building Routines

Give your muscle building workout some twist and let these superhero-inspired routines take you to enjoyable sessions. Here are muscle building techniques to shun boring exercises away and welcome a hero training in sculpting the body.

You may not have the extra strong faculty to fly, hurdle, jump and leap skyscraping buildings, but you will certainly look and feel as if you can with these muscle building techniques and routines. Now, to the gym!

1. Superman Back Extension – From the name itself, you can easily discern how this type of exercise is employed. But for the benefit of those wondering how this muscle building workout is executed, you simply have to lie facedown at a back-extension position with both feet secured and anchored. The lower hips are supported with a leaning and inclined platform to keep you from falling face down. Next, grab a pair of dumbbells keeping the abs and the midsection tight for optimal outcome as you raise both arms until the body comes to a straight line position making you look like superman flying. Hold to the position for few seconds and finally, lower yourself down. This will help you achieve a well trained and defined core, works the lower back and other targeted muscles. Do 10 reps with this type of superman-enthused routine.

2. Spiderman Pull up – This type of muscle building routine is stirred by the superhero, Spiderman. All you have to do is grab a pull up bar with a handle grip. Raise your arms at a distance a bit apart from the shoulder width. Pull up with the use of your right hand with the right leg and knee bent concurrently. This workout routine gives a perfect picture of Spiderman climbing a wall – but this time one knee is lifted towards the bar. Once done and your chin reaches the top of the bar, you can repeat the same procedure with your left hand and knee in motion. This kind of body building routine helps strengthens the torso, arms and legs.

3. Thor’s Hammer – This is considered as an excellent complete workout in building muscles specifically the biceps. This is done in a standing position with a barbell and your palm facing up. Start the routine by curling the weight up the shoulder and lifting the bar overhead. Next, you need to rotate your palm from a face up position to face forward as you try to push the weights as high as you can reach. It is important to note, that in a routine like this, twisting the wrists plays a major role in shaping and sculpting the forearms and the biceps all at the same time. Once done, you can switch arms and repeat the routine for a maximum of 10 reps on each side.

4. Hulk Super Leap – This position does not need any kinds of equipment. All you do is stand on a mat with the hips and knees bent in a halfway squat position and both hands arch on the side. Swing both hands overhead as you blow up upwardly. Upon the blast, immediately go back and land to your original half squat position.

These are some of the muscle building techniques one can perform in making your seemingly ordinary workout an extra-ordinary and hero-like body building training.

For tips on muscle building techniques and reviews on muscle building guides visit: http://musclebuilding2.blogspot.com/

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Six Best Ab Exercises For Ripped Abs

Here’s the 6 best ab exercises for ripped abs :

1. Crunches.

While crunches have their critics, this basic exercise when done correctly can be highly effective for developing your upper abs. The upper abs are fairly simple to get ripped, and the convenience and straightforwardness of crunches makes this one of the six best ab exercises.

2. Leg Raises.

The most stubborn part of the stomach to define are the lower abs. This is where leg raises come in. They specifically work those lower abs. By doing leg raises you isolate and work the lower portion while not allowing the upper abs to assist in doing any of the work.

3. Side Crunches.

there are several adaptations to side crunches, but once you get comfortable with the change that works for you, your obliques ( side abdominal muscles ) will be on their way to getting ripped.

4. Hanging Knee Raises.

These are excellent for working your lower and side oblique muscles and are a great variation to standard on the floor abdominal exercises.

5. Elbow to Knee Crunches.

These are great as you are working your upper and lower abs at the same time. And it’s very straightforward to do, simply crunching up with your hands behind your head and elbows extended straight, while concurrently bringing your knees toward you body to touch the elbows.

6. Twisted Elbow to Knee Crunches.

Out of the 6 best ab exercises, this one’s my favorite and one of the handiest ever. Because you do a standard crunch, and bringing your knees toward you to touch with your elbows you are working both your lower and upper abs. Now, throw a twist into the mix ( twist to touch your elbow to the opposite knee ) you are also employing your oblique muscles, making this an all around ab exercise, ideal for those with limited time, needing to get a good exercise in to work the abs.

You can find an awesome blog on Reduce Belly Fat that goes into great detail about How To Lose Belly Fat here

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Utilizing The Fat Burning Furnace To Quickly Gain Muscle And Effectively Lose Weight

People that are trying to lose weight have a few different options. There are many diets on the market that are geared towards specific types of bodies. What may work for one person may not work for another in regards to losing weight. Some people have luck with diets that are meal-based. An example of this is the Fat Burning Furnace diet, or FBF.

Permanent weight loss generally does not happen overnight, nor can weight be lost for good by following fad diets. Many of them can be dangerous to a person. ‘s health. They also tend to be unsuccessful in the long run and are often associated with people ending up weighing more than they did when they started the fad diet plan.

It is a known fact that diets are not one size fits all. Some diets are based in lifestyle choices. Dieters are taught to recognize that their lifestyle must change in order for them to lose the extra pounds. That means changes in diet and activity levels must be accomplished to see real results. Another type of diet is a meal based plan, such as FBF.

Many times people are under the assumption that when they diet they must give up their favorite foods forever. That simply is not true. Healthy diet plans are all about moderation. They should offer dieters choices in regards to the different healthy items that are available to them.

For dieters that are interested in gaining muscle but losing extra fat stores then FBF could be the diet they are looking for. It is a simply laid out e-book that is very easy to follow. Although it does restrict calories, it shows people how they can still eat the foods they enjoy and not feel guilty about it.

One of the main elements of the Fat Burning Furnace plan is to lose weight by burning off the carbohydrates that we ingest. It stress the importance of eating real foods. People that follow this diet will certainly save more money than people that follow the types of diet plans that require them to by all the foods that are on the plan. All you have to do is buy foods in the grocery store that are readily available.

Customer feedback on the FBF is high. It has enjoyed a moderate amount of success, probably because of it’s simplicity to follow. It does offer email support. Both men and women can benefit from this diet. The main point of FBF is to help people to lose weight by making healthier food choices, restricting calories to a certain extent and getting a little bit of exercise.

Learn how to make your body a FBF. Burning fat can be quit easy when you consider diet plans based on choosing the right foods.

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Get Six Pack Abs: Killer Tips to Burn Fat Fast

Getting six pack abs can be a challenge. Many people spend hours a week on the treadmill yet have little to show for it. If that’s you, then these tips can help you turbocharge your workout, burn off that abdominal fat, and actually spend less time at the gym.

The number one mistake people make when doing aerobic exercise is working out at a steady state. Often, people start running on a treadmill or exercising on an elliptical trainer for 20-30 minutes. When they get no results, they simply crank up the difficulty level on the treadmill or they extend the length of their aerobic workout.

Yet if you work out at a constant pace, you will often find that even after going 60 minutes a day, 6 days a week, your abdominal fat just won’t burn off.

The problem is that when we exercise at a steady state, our bodies adjust to the level of difficulty, and any fat burning is minimized. In order to increase the rate of fat loss, you need to mix up your aerobic routine and continually keep your body guessing.

To do this, try interspersing periods of high intensity exercise with periods of lower intensity exercise. You can run (or work out on the the elliptical trainer) for 1 minute at a low intensity and then go all-out for 30 seconds. Repeat this cycle 5-7 times and include 5 minutes to warm up and 5 more minutes to cool down.

The whole routine should take you 20 minutes or less, and you really only need to do it for 2-3 days a week. As always, make sure you warm up properly beforehand, and check with your doctor before you start the program – especially if you have any history of heart problems.

In addition to this aerobic exercise, add resistance training (weight lifting) for an even bigger metabolic boost. I recommend looking into slow lifting. There is an excellent book on the subject titled The Slow Burn Fitness Revolution, by Frederick Hahn and Michael and Mary Dan Eades. In this book, they describe how you can work out for 30 minutes a week and see incredible results, both in terms of muscle gain and weight loss.

The combination of variable rate aerobic exercise and slow lifting can yield great results. You can burn fat faster than ever before, build muscle, get ripped abs, and look great – all while spending only a couple hours a week at the gym.

Scott Russell is a writer and an editor of Ripped Abs, where you can learn how to get a six pack and get ripped abs without spending hours at the gym.

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Foods For Muscle Building And Losing Fat

Healthy build is thought to be a significant trait of one’s personality. Strong abdominal muscles along with the combination of biceps and triceps play a pivotal role in the enrichment of personality and other bodily features. These aims can only be accomplished by proper utilization of balanced diets along with the exercises on daily basis. Similarly, your willpower and uphill struggle also play their part.

Diet is an essential element for both muscles development and losing fats. But, to get good muscles only, one must go for some specific abdominal exercises. Regular performance of good diet and exercises can bring about substantial outcomes in just 6-weeks.

Your diet should contain the valuable ingredients like proteins, calcium and fiber. Carbohydrates and other unsaturated diets should also be given priority. Prefer to include food items like vegetables, fruits, yogurt, milk, oatmeal, bread, beans and wheat in your diet plan. Fresh juice or shakes of fruits and some vegetables like carrots are also a diet to go for.

Do not forget to point out food items that are injurious to your muscle building process. You should always avoid eating items which contains fats in excessive amount. Those items include red meat and sugary desserts. Always avoid carbonated drinks. Alcohol is the worst drink to be part of your diet. It consequences can be very dangerous.

The most significant factor that plays a vital role in the development of your muscles is water. Try to drink an ample amount of water on daily basis and make it your habit. In this way, drinking two to three glass of water soon after you get up is quite helpful. It actually eradicates deadly toxins from your body and helps your muscles to grow fast.

Reducing fats not only makes you look smart but it also protects you from a lot of trouble. Most of the fats are stored in our belly area and such fats are the most difficult to get rid off as compared to fats in other parts of the body. So, it is always better to take precautions earlier before the situation gets beyond our control.

As a matter of fact, people having solid and flat abs enjoys a much healthier and longer life than other fat and over-weight people. Moreover, they are also at a lesser risk of having fatal diseases like heart attack, blood-pressure or diabetes. It is just a matter of making good diet and exercises a permanent part of your daily schedule.

Moreover, today, a good-looking and healthy body apart from being fashion is a basic need of every prosperous person. It protects you from various above-mentioned diseases and tensions. One must try to uphold a desired waist-line in order to have a good physique. It is no more difficult for you to make it possible by establishing a proper menu and work out.

Learn the truth on workout gain muscle, get the Lose Fat And Build Muscle secrets. Hurry because this is stuff you need to know. Lose Fat And Build Muscle

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Truth About Six Pack Abs: Will I Lose Weight or Get Six Pack Abs?

Welcome to another Truth About Six Pack Abs FAQ session with myself, David Thorpe.

And today the topic I’d like to cover is this: Is the Truth About Abs just an abs program or is it a fat loss program. Where do we stand on this?

Now I get this question all the time…

Has the Truth About Abs been deigned for people that want to lose weight, people that want to burn fat, or for people that just want to build ripped six-pack abs?

The answer to this question WILL surprise you. But before I jump to that I need to give you a bit of a scientific background. Don’t go to sleep will you!

Most people tend to focus on the size of your muscles, but the only way to get six pack abs is to reduce your body fat percentage far enough that your abs become visible.

Yes that’s right, you can spend as much time as you like doing sit-ups, crunches and other abdominal exercises. But if your body fat % is too high, they will never be visible.

This is because they will be covered by a layer of ugly tummy fat.

Wouldn’t that be a waste, working hard and building a perfect set of abs, but never getting to enjoy them because your body fat percentage is too high.

Men, you’ll need to get down to between about 10 and 11% body fat. Or if you really want your abs to be popping out then you need to be looking at roughly 7-8% body fat.

For ladies, who naturally carry a little bit more body fat than men, you’ll be able to see your abs at roughly 16-19% body fat.

So back to the question: “Has the Truth About Abs been deigned for people that want to lose weight, people that want to burn fat, or for people that just want to build ripped six-pack abs?”

Here is the answer:

It’s actually been designed to satisfy ALL THREE goals!

Now let’s explore the reasons why…

The Truth About Abs is an educational tool…

It gives you the exact techniques you need to kick start a natural, fat burning hormonal response in your body.

Learn how to combine the most effective exercise and nutritional techniques.

Truth About Abs is 100% natural: no pills, no potions or crazy diets. And it’s time efficient: no boring cardio and you don’t need to spend hours in the gym.

But are these benefits actually going to make a difference in your quest for sexy, flat abs?

For those readers that really want to lose weight, then the key is to burn fat. And with the natural fat burning response you’ll be doing just that, even while you’re not even at the gym!

And if you’re burning fat then you’re losing weight!

If you are the type of person that just wants to lose those last few pounds, then this program has the potential to take your fat loss to the next level.

Or if you are anything like I was when I started with The Truth About Six Pack Abs, you can almost see your abs, but not quite.

Mike Geary’s Truth About Six Pack Abs has what it takes to make the difference and get you the six-pack you’ve been working for.

That’s it folks. Just remember that it is one thing reading about the benefits the Truth About Abs can give you, it’s something completely different to experience them for yourself.

Can’t decide about Truth About Abs? I’ll answer your question on the Truth About Six Pack Abs FAQ.

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How to Gain Muscles Fast at Home

Muscle Dream

Are you tired of being in awe of people with toned muscular bodies? Then what do you think is necessary to gain such a dream body? Maybe you are either too large or too small in terms of body mass to be called muscular. Gaining muscle is difficult at any stage in life. When you are young, you have to deal with rapid growth and work. When you are at your mid years, you get sidetracked with work and your energy gets depleted fast. At your senior years, you would not be able to carry the weights you once peaked, and that is for those who have started early, but for those who decide to start at their senior years, that is when dealing with potential life injuries come into play.

Why you need to train

You need to train your body to deal with health conditions concerning posture, but also to be able to move furniture, push the car, or even carry your partner. When you ask yourself “how to gain muscles fast?” always think that training is what you need in order to answer your question. Some people prefer experimenting workouts on how to gain muscles fast at home, this gives possibilities to each workout because there is no need to travel to and from the gym.

What you need to train at home:

Space

Ample space is needed for each workout, you would not want to bump your head on the couch or hit your toe on the stool while working out at home. Space is important to take into consideration because of the space your equipment takes up in the area, usually a complete equipment set takes up to 30 square meters of space or more at a local gym.

Weights

Weights are needed to maximize muscle growth potential, they push the limits of your muscles by gradually increasing weight after each session. Ideally, weights would be the best option for faster growth, but if space prohibits it, then it is optional.

Mat

Mats label the area as your workout zone, preferably yoga mats are the best exercise mat due to its flexible usage. Mats allow you to do bodyweight workouts using your body as your only equipment.

Resistance Cables

This workout equipment is not really that much in need, but when you lack the necessary weights to perform certain muscle workouts resistance cables come in handy because of its mobility. No need to keep it at home, you will be able to bring it out of your bag and start training.

Workout Supplements

Workout supplements help with your muscle gaining workouts by providing ample protein for producing body mass for sculpting. This, in turn, is an alternative to excessive diets which would cause harm to your health and body.

In due time training at home with workout supplements will lead you to develop muscle, and on how to gain muscle fast, just follow regular workout routines to develop specific muscle groups to your liking. So how do you deal with insufficient nutrients to gain muscles at home or at work? Well, workout supplements might be your bet, and here at 10xgains, we offer a range of workout supplements to cater to your body’s needs. For more information about our supplements visit www.10xgains.com

Everybody wants it — greater performance, fat loss, and leaner muscle growth. But how to gain muscle fast at the optimum level? Visit our site!


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Dieting the Healthy Way

Healthy Eating and Dieting are often confused as the same thing. They are not. Personally I am not in favor of so-called diets – I believe that following healthy eating guidelines allows your body to adjust to the best weight for you. However it is an undeniable fact that diets are a part of many people’s day-to-day life. Regrettably some diets can be most unhealthy if you make poor choices simply in order to lose weight. It is essential that you learn the guidelines that mean your diet is healthy and good for you rather than unhealthy and unbalanced, and consequently not good for you. We are what we eat so the foods you choose should nourish your body and keep it healthy.

The first thing you need to know is what your body needs in order to function well, rather than what it craves – particularly if you have built up some bad eating habits. You need to have adequate amounts of all the food groups to maintain your health. Is the reason for your diet to lose weight or gain muscle? Do you want to change your body shape rather than your weight? These are all factors that you must bear in mind when choosing a diet regime.

Diets that limit you to a single food are quite simply not healthy. No individual food item can provide all of the nourishment our body needs. Diets that require you to remove a whole food group are also not healthy. It is perfectly acceptable to cut back on carbohydrates for example, but some are good for your body and you need them to stay healthy. Good diets will provide you with food choices from all the main groups so that your body continues to function properly. You need proteins, carbohydrates, sugars, vitamins, minerals, dietary fiber and even fats in moderation if you are to stay well.

An important ingredient of a healthy diet is your fluid intake. Any regime should include a minimum of 8 glasses of fluid every day whether it be water, juice or any other drink of your choice. Energy drinks and Smoothies can work well in a diet but they should not be your sole intake. It is all about balance and drinks will not contain all the food groups. In summer when it is hot you will need to drink more water and don’t forget that Coffee and alcohol have a dehydrating effect so you must compensate for that as well.

Following healthy eating guidelines when dieting is all very well but you must have healthy amounts of exercise as well. Any diet that says you can lose weight without appropriate exercise should be regarded with suspicion. Even with a suitable physical regime, it is unhealthy to lose weight too quickly. Exercise should be a supplement and compliment to your diet. You should be eating enough calories to sustain the amount of exercise you are doing. High levels of exercise will require you to eat more food, and to eat more regularly than you might otherwise think. People often hit a ‘wall’ when dieting and find it difficult to shed the last few pounds, almost invariably this is because they are not eating enough rather than eating too much. Consequently their metabolic rate slows and they do not burn even the few calories that they take on board.

Following healthy eating guidelines, being moderate in the amount that you eat, drinking plenty and taking adequate exercise is the best diet regime you can follow. You may not lose massive amounts of weight overnight but your body will adjust gradually until it reaches the best weight, size and shape for you without putting your health at risk. Do remember at all times that if you are making major lifestyle changes in terms of diet and exercise you should consult your medical practitioner first.

Annie Horthorne grew up in the catering business and has always been an enthusiastic and highly regarded cook. She has a special interest in healthy eating and how to make it tasty and fun. Annie’s delicious healthy eating recipes can be found at The Healthy Eating Guide

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Sarcopenia: Causes, Prevention, And Treatement. Part 2

Nutrient considerations

There are several supplemental nutrients that should be especially helpful for combating sarcopenia, both directly and indirectly. Supplements that have shown promise for combating sarcopenia are creatine, vitamin D, whey protein, acetyl-L-carnitine, glutamine, and buffering agents such as potassium bicarbonate.

Creatine

The muscle atrophy found in older adults comes predominantly from a loss of fast twitch (FT) type II fibers which are recruited during high-intensity, anaerobic movements (e.g., weight lifting, sprinting, etc.). Interestingly, these are exactly the fibers creatine has the most profound effects on. Various studies find creatine given to older adults increases strength and lean body mass (Chrusch et al., 2001; Gotshalk et al., 2002; Brose et al., 2003). One group concluded:

“Creatine supplementation may be a useful therapeutic strategy for older adults to attenuate loss in muscle strength and performance of functional living tasks.”

Vitamin D

It’s well established that vitamin D plays an essential role in bone health. However, recent studies suggest it’s also essential for maintaining muscle mass in aging populations. In muscle, vitamin D is essential for preserving type II muscle fibers, which, as mentioned above, are the very muscle fibers that atrophy most in aging people. Adequate vitamin D intakes could help reduce the rates of both osteoporosis and sarcopenia found in aging people (Montero-Odasso et al., 2005) leading the author of one recent review on the topic of vitamin D’s effects on bone and muscle to conclude:

“In both cases (muscle and bone tissue) vitamin D plays an important role since the low levels of this vitamin seen in senior people may be associated to a deficit in bone formation and muscle function”

and

“We expect that these new considerations about the importance of vitamin D in the elderly will stimulate an innovative approach to the problem of falls and fractures which constitutes a significant burden to public health budgets worldwide.”

Whey protein

As previously mentioned, many older adults fail to get enough high quality protein in their diets. Whey has an exceptionally high biological value (BV), with anti-cancer and immune enhancing properties among its many uses. As a rule, higher biological value proteins are superior for maintaining muscle mass compared to lower quality proteins, which may be of particular importance to older individuals. Finally, data suggests “fast” digesting proteins such as whey may be superior to other proteins for preserving lean body mass in older individuals (Dangin et al., 2002).

Additional Nutrients of interest

There are several additional nutrients worth considering when developing a comprehensive supplement regimen designed to prevent and or treat sarcopenia. In no particular order, they are: fish oils (EPA/DHA), acetyl-l-carnitine, glutamine, and buffering agents such as potassium bicarbonate. There is good scientific reason to believe they would be beneficial for combating sarcopenia, but data specific to sarcopenia is lacking. For example, EPA/DHA has been found to preserve muscle mass (e.g. is anti-catabolic) under a wide range of physiological conditions. The anti-inflammatory effects of fish oils would also lead one to believe they should be of value in the prevention or treatment of sarcopenia. In general, fish oils have so many health benefits, it makes sense to recommend them here.

Acetyl-l-carnitine also offers many health benefits to aging people, and data suggests it should be useful in combating this condition. More research specific to sarcopenia is needed however.

Glutamine is another nutrient that should be useful in an overall plan to combat sarcopenia. Finally, data does suggest strongly that bicarbonate and citrate buffering agents containing minerals such as potassium, magnesium, and calcium can reverse the metabolic acidosis caused by unbalanced western diets. However, I hesitate to recommend this particular strategy as it does not address the root cause, which is the diet itself. Much greater health benefits will result from improving the diet over simply adding in this supplement. In addition, there are potential problems that could result from excessive intake of buffer salts, such as hyperkalemia and formation of kidney stones.

Exercise Considerations

Exercise is the lynchpin to the previous sections. Without it, none of the above will be an effective method of preventing/treating sarcopenia. Exercise is the essential stimulus for systemwide release of various hormones such as GH, as well as local growth factors in tissue, such as MGF. Exercise is the stimulus that increases protein and bone synthesis, and exerts other effects that combat the loss of essential muscle and bone as we age. Exercise optimizes the effects of HRT, diet and supplements, so if you think you can sit on the couch and follow the above recommendations…think again.

Although any exercise is generally better then no exercise, all forms of exercise are not created equal. You will note, for example, many of the studies listed at the end of this article have titles like: “GH and resistance exercise” or “creatine effects combined with resistance exercise” and so on. Aerobic exercise is great for the cardiovascular system and helps keep body fat low, but when scientists or athletes want to increase lean mass, resistance training is always the method. Aerobics does not build muscle and is only mildly effective at preserving the lean body mass you already have. Thus, some form of resistance training (via weights, machines, bands, etc.) is essential for preserving or increasing muscle mass. The CDC report on resistance exercise for older adults summarizes it as:

“In addition to building muscles, strength training can promote mobility, improve health-related fitness, and strengthen bones.”

Combined with HRT (if indicated), dietary modifications, and the supplements listed above, dramatic improvements in lean body mass can be achieved at virtually any age, with improvements in strength, functionality into advanced age, and improvements in overall health and general well being.

Conclusion

Hopefully, the reader will appreciate that I have attempted to cover a huge amount of territory with this topic. Each sub-section (nutrition, hormones, etc.) could easily be its own article if not its own book. This means each section is a general overview vs. anything close to an exhaustive discussion. Below is guide to web sites that offer additional information regarding the topics covered in this article and should (hopefully!) help fill in any gaps. To summarize, to prevent or treat sarcopenia:

* Get adequate high quality proteins from a variety of sources as well as adequate calories. Avoid excessive animal protein and cereal grain intakes while increasing the intake of fruits and vegetables.

* Get regular blood work on all major hormones after the age of 40 and discuss with a medical professional if HRT is indicated.

* Add supplements such as: creatine, vitamin D, whey protein, acetyl-l-carnitine, glutamine, and buffering agents such as potassium bicarbonate.

* Exercise regularly, with an emphasis on resistance training, a minimum of 3 times per week.

I’m going to conclude this article the way most people would start it, with the good news and the bad news. The bad news is, millions of people will suffer from a mostly avoidable loss of functionality and will become weak and frail as they age from a severe loss of muscle mass. The good news is that you don’t have to be one of those people. One thing is very clear: it’s far easier, cheaper, and more effective to prevent sarcopenia – or at least greatly slow its progression – than it is to treat it later in life. Studies have found, however, that it’s never too late to start – so don’t be discouraged if you are starting your sarcopenia fighting program later in life.

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